The End Of GOUT Program™ By Shelly Manning Gout has a close relation with diet as it contributes and can worsen its symptoms. So, it is a primary factor which can eliminate gout. The program, End of Gout, provides a diet set up to handle your gout. It is a therapy regimen for gout sufferers. It incorporates the most efficient techniques and approaches to be implemented in your daily life to heal and control gout through the source.
Dietary Changes to Prevent Gout
Making dietary changes is one of the most effective ways to help prevent gout attacks and manage uric acid levels. Since gout is triggered by the buildup of uric acid in the blood, which is produced by the breakdown of purines in certain foods, adjusting your diet can significantly reduce the frequency of gout flare-ups. Here’s a guide on dietary changes that can help prevent gout:
1. Reduce Intake of High-Purine Foods
- How It Helps: Foods high in purines increase uric acid production, which can trigger gout attacks. Avoiding or limiting these foods can lower uric acid levels.
- Foods to Limit or Avoid:
- Red meats: Beef, lamb, pork
- Organ meats: Liver, kidneys, sweetbreads, and brain
- Seafood: Shellfish (shrimp, lobster, crab), sardines, anchovies, herring, mackerel, scallops
- Certain fish: Tuna, trout, cod, haddock
- Game meats: Venison, rabbit
- Moderate Purine Foods: Foods like poultry (chicken, turkey), asparagus, mushrooms, spinach, and cauliflower contain moderate purine levels, so it’s best to consume them in moderation.
2. Limit Alcohol Consumption
- How It Helps: Alcohol, especially beer and spirits, increases uric acid production and reduces the body’s ability to eliminate it. Reducing or eliminating alcohol can significantly lower the risk of gout flare-ups.
- What to Avoid: Beer is particularly high in purines, and spirits like whiskey, vodka, and rum should also be limited. Wine appears to have a lower risk of triggering gout, but should still be consumed in moderation.
- Recommendation: Limit alcohol to no more than 1 drink per day for women and 2 drinks per day for men, or avoid it entirely, especially during a gout flare-up.
3. Reduce Fructose and Sugary Drinks
- How It Helps: Fructose, a type of sugar found in sweetened beverages and certain foods, increases uric acid production. Reducing the intake of sugary drinks can help prevent gout.
- What to Avoid:
- Sugary drinks: Sodas, energy drinks, fruit juices with added sugar
- Processed foods: Packaged snacks, sugary cereals, baked goods with high fructose corn syrup
- Recommendation: Replace sugary drinks with water, unsweetened herbal teas, or black coffee.
4. Increase Consumption of Low-Purine Foods
- How It Helps: Low-purine foods do not contribute significantly to uric acid production and can help provide balanced nutrition without triggering gout.
- Foods to Include:
- Fruits: Cherries, berries, apples, bananas, and citrus fruits
- Vegetables: Most vegetables are low in purines (except spinach, mushrooms, asparagus, and cauliflower, which should be eaten in moderation). Dark leafy greens, bell peppers, and carrots are great options.
- Whole grains: Brown rice, oats, quinoa, whole-wheat bread, and barley
- Legumes: Lentils, beans, peas
- Low-fat dairy: Low-fat milk, yogurt, and cheese can help reduce uric acid levels.
5. Incorporate Low-Fat Dairy Products
- How It Helps: Low-fat dairy products have been shown to help lower uric acid levels and reduce the risk of gout flares.
- What to Include:
- Low-fat or skim milk
- Low-fat yogurt
- Low-fat cheese
- Recommendation: Aim for 2-3 servings of low-fat dairy per day to support uric acid reduction.
6. Eat More Cherries
- How It Helps: Cherries, particularly tart cherries, have been shown to lower uric acid levels and reduce inflammation. Studies suggest that cherry consumption can reduce the risk of gout attacks.
- How to Use: Eat a handful of fresh or frozen cherries daily, or drink tart cherry juice (unsweetened). Cherry extract supplements are another option.
7. Stay Hydrated
- How It Helps: Drinking plenty of water helps dilute uric acid in the blood and promotes its excretion through the kidneys, reducing the risk of gout attacks.
- Recommendation: Aim to drink 8-12 glasses of water (about 2-3 liters) per day to support healthy kidney function and prevent uric acid buildup.
8. Increase Vitamin C Intake
- How It Helps: Vitamin C has been shown to help reduce uric acid levels by improving kidney function and enhancing the excretion of uric acid.
- Sources of Vitamin C: Citrus fruits (oranges, lemons, grapefruits), bell peppers, strawberries, and broccoli.
- Recommendation: Consume 500 mg of Vitamin C per day, either through food or supplements, to help lower uric acid levels. However, excessive Vitamin C supplementation (>2000 mg/day) should be avoided as it can have side effects.
9. Avoid Crash Diets or Rapid Weight Loss
- How It Helps: Rapid weight loss can lead to an increase in uric acid levels due to the breakdown of body tissues, potentially triggering a gout flare. Gradual weight loss is healthier and less likely to cause spikes in uric acid.
- Recommendation: Focus on slow, steady weight loss (1-2 pounds per week) through a balanced diet and regular exercise to help reduce gout risk over time.
10. Limit High-Fat and Processed Foods
- How It Helps: Foods high in unhealthy fats (like trans fats and saturated fats) and highly processed foods can increase inflammation and worsen gout symptoms.
- Foods to Limit: Deep-fried foods, fast food, processed snacks, and baked goods high in trans fats or hydrogenated oils.
- Recommendation: Opt for healthy fats such as those found in olive oil, avocados, nuts, and seeds, and focus on whole, unprocessed foods.
11. Incorporate Anti-Inflammatory Foods
- How It Helps: Including foods with natural anti-inflammatory properties can help reduce the overall inflammation in the body, which is beneficial for managing gout.
- Foods to Include:
- Omega-3 rich foods: Fatty fish like salmon, flaxseeds, chia seeds, and walnuts contain omega-3 fatty acids, which have anti-inflammatory effects. For gout sufferers, consuming fish in moderation is recommended.
- Ginger: Ginger has anti-inflammatory properties and can be added to teas or dishes to help manage inflammation.
12. Reduce Salt Intake
- How It Helps: High sodium intake can lead to fluid retention and increased blood pressure, which may exacerbate gout symptoms. Reducing salt can improve overall health and reduce joint swelling.
- Recommendation: Limit processed and packaged foods high in sodium, and aim to use herbs and spices to flavor foods instead of salt.
Sample Gout-Friendly Diet Plan:
- Breakfast: Oatmeal topped with berries and a glass of low-fat milk.
- Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumber, olive oil, and lemon dressing. A side of whole-grain bread.
- Snack: A handful of cherries or a cup of tart cherry juice.
- Dinner: Baked salmon (in moderation) with steamed broccoli, quinoa, and a side of carrots.
The End Of GOUT Program™ By Shelly Manning Gout has a close relation with diet as it contributes and can worsen its symptoms. So, it is a primary factor which can eliminate gout. The program, End of Gout, provides a diet set up to handle your gout. It is a therapy regimen for gout sufferers. It incorporates the most efficient techniques and approaches to be implemented in your daily life to heal and control gout through the source.